One Pound At A Time!
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I hurt my back about over a couple of months ago; it was my own silly fault and I’m still feeling the after affects but the discomfort has now moved to my left hip. Sustaining an injury whilst training can take a long time to sort, weeks even months; it’s been a painful lesson for me and has knocked my confidence and made me re-think my fitness goals. So until sorted, I’ve cut back on the Rack Pulls and Back Squats and instead am using the Leg Press more to work Quads and Hamstrings. Oh and taken warm-ups, cool downs and stretching a little more seriously.
So here’s my latest full body workout, if you want more rep’s to tone just decrease the weight. Also maybe superset where possible, this will get the heart pumping and make your workout more intense! In this full body workout I use Opposing Muscle Group Supersets (Put together 1 and 2, 3 and 4).
I’ve added links if you are unsure of some of the exercises.
The Dead Bug exercise is a great core exercise and makes a change from crunches or Leg Drops.
I am not a personal trainer or medical professional.
All the views expressed on this blog are my own. I am an experienced runner and train regularly at the Gym. All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation.
Before embarking on any form of fitness programme or if you have any medical conditions or injuries please seek professional medical advice.
Like most people I use my phone to run my life; well it seems that way. Diary, notes, apps, work email, banking, social media, portable nanny (games apps for the kids of course); it’s all on there. So using the apps on my mobile phone for my fitness is no exception. I’ve always got my phone close to hand so using it to monitor my fitness and track my progress is a no brainer to me; plus some of the notifications I receive from the fitness apps I use act as a reminder and at times nudge me into action. For me these are the best fitness apps I’ve used so far, see what you think All the apps I mention are available on Apple or Android and I tend just to download the free version see how I go and then if I want purchase add-ons.
This running app is an all time favourite of mine. I’ve used this app for a number of years. I do use it mainly for running but have used it for Sunday morning walks or bike rides with the kids. I love a stat so this is great to monitor speed, distance, splits and I can also look at the route I have travelled. It cuts to the chase when it comes to the information I need; distance and time.
Another running app but with an element of fun. This is how I got one of my boys into running. Each run is a mission to get supplies and run back home, if you don’t keep up the pace you run the risk of being caught by the Zombies. My son loves it but then he is of that generation that has a weird fascination with Zombies! Afterall my mantra when it comes to running is ‘Run like Zombies are chasing You!’
Basically this is a calorie counter and diet tracker, I tend to use this if I’ve gone off the rails a little with my diet. I don’t essentially diet and try just to eat healthy but come the holidays I can go a bit overboard so this is great if I want to keep myself in check a little. The app itself has a 50,000 foods in it’s extensive database, relatively easy to update and you can scan barcodes on food packaging if you want more information regarding nutrition of an item. To make it work for me I have to be disciplined and remember to update it so I only tend to use it for a couple of weeks but I have friends who use it all the time and it works for them too!
I am all for getting my kids active and fit so for them (and me) this is the perfect app. I don’t use it that much now but I loaded it onto the iPad for my children. To be honest I do prompt them to use it but when they do they enjoy it and do get a sweat on. As in it’s title it’s a 7 minute workout, you can choose the number of circuits you do, swap workouts to keep it interesting, follow along with the trainer, listen to your own playlist or just focus on the virtual trainer. I think it’s a great if you are a beginner, aren’t a gym goer or strapped for time.
Ok this is not an app that I now use but it is the app that got me back into running, inspired me to get fitter and helped me overcome some of the barriers I previously had to getting back in shape after having my daughter. I have a lot to thank this app for, read my post Rebooting my Fitness; getting motivated and overcoming Barriers if you don’t believe me. Basically if you stick at it within 8 weeks you will be able to run 5km. The commitment is 3 times a week, 30 minutes per session. Simple, easy to use with a virtual coach there to motivate and instruct you to run/walk.
I have tried a lot of fitness app’s, most I have deleted very quickly but others I’ve stuck at and I now can’t do without. Whatever you want to achieve with your fitness; from just walking a bit more to HIIT sessions there is an app out there for you. For me it’s just a case of trial and error but it’s great when I do find one that works for me!
My workload has been crazy for the last few weeks and I’ve also upped my hours. Kids are also back into the swing of things at school and the usual after school activities. So it’s all taking it’s toll on what time I can squeeze out for other things. So annoyingly it’s compromised my fitness, in particular my gym visits and the time I can devote to a decent workout. Yeah quicker to go out for a run but the Gym is where I really de-stress, switch off, work on achieving some of my fitness goals and concentrate on something that is purely for me.
So I’ve had to re-think how I can train, get a decent routine and still have time for everything else. Before I’ve been able to focus on one area to train at a time. Chest and back, legs, arms and shoulders. HIIT or run sessions when I’m not at the gym. Now I’m aiming for a full body workout when I go to the gym. I’ve upped my rep’s so it feels that I’m still getting a proper workout, here are no super sets involved and I’ve set a goal to gradually push my weights up. so still pushing myself, still building up my strength but doing it a little differently.
I’ve got 2 full body workout programmes, this is my first one which I will rotate with my second during the week. I’ll post that separately as I’ve not had a chance to get a graphic together for it. I’ve been through this a couple of times at my Gym (when it’s quiet) its been taking me about 40 mins which is perfect for me at the moment.
I am not a qualified Personal Trainer or Medical Professional.
All the views expressed are my own. I am an experienced runner and train regularly at the gym. All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation.
Before embarking on any form of exercise or fitness programme or if you have any medical conditions or injuries please seek professional medical advice.
This is a workout that I have been doing a while. Simple but effective. Back to back exercises with no rest until the round is completed. By round 4 I’m ready to throw in the towel but completing round 5 gives me such a buzz as I know that I have really pushed myself. I tend to do this type of workout in order to add some variety to my workout routine and to keep me motivated.
This is the second strongwoman workout after posting ‘My Strongwoman Workout #1’ earlier this year. I’m not quite squatting more than I weigh but I am getting there! I’ve not included the weights I use as everyone is different. For Sled drags I use a prowler with additional weights added. As with any workout be sure to warm-up before a session and find time after for a cool down.
School’s out, work’s over till September (well for me anyway), my holiday is a few weeks away and it’s the middle of a fine British Summer! Ok not always fine, more we than fine but that doesn’t bother me. Ramping up my fitness pre-holiday so time for a new running music playlist when I’m out pounding the pavements or running through the park.
Bury It (ft. Hayley Williams) by Chvrches
Bullit (Radio Edit) by Watermat
Sticks ‘n’ Stones by Jamie T
Sugar (ft. Francesco Yates) by Robin Schulz
Salute (Anakyn Remix) by Little Mix
Tears (ft. Louisa Johnson) – Clean Bandit
Who Do You Think Of? – M.O
Perfect Strangers (ft. JP Cooper) by Jonas Blue
Wild Horses (Matrix & Futurebound Remix) by Birdy
Dancing On My Own (Tiesto Remix) by Calum Scott
Wish You Were Mine by Philip George
Heroes (We Could Be) (ft. Tove Lo) by Alesso
Cool For The Summer by Demi Lovato
Peanut Butter Jelly by Galantis
The Nights by Avicii
Making small changes can have a big impact on your fitness and lifestyle. Making healthy choices as and when are easier to maintain instead of adopting a whole change of lifestyle in one go. Think evolution not revolution! Changing things gradually means you are more likely to stick to them.
I lost about 28lbs a couple of years ago through eating healthier and adopting healthy habits; my blog post How re-thinking my diet led to sustainable weight loss tells how I managed to do this. I have been able to sustain my weight loss but bad habits are starting to creep back in. My Holiday is a few weeks ago so I’m making the effort to re-address the situation; one step at a time.
Sticking to healthy habits isn’t always easy. Write them down in a list, stick them on your fridge door. Focus on why you want to adopt these healthy habits, I always do this when I am struggling or I am hitting a brick wall especially when a huge slice of red velvet cake is threatening to de-rail me! What ever your healthy habits may be, start today not tomorrow, next week or next month.
Do you find it easy to incorporate healthy habits into your lifestyle? How do you maintain healthy habits?
Last week I went to New York for a few days with some lovely friends of mine. It was the first time I’d been to the USA and I am happy to say that it lived up to all of my expectations. It was hectic, exhausting, amazing, exhilarating, exciting. I think I went through every emotion during my visit to this amazing city. I’m already thinking of booking another trip there, this time with my other half, and know what places I would like to visit next time. Back in the UK, back to reality I got a dose of the post holiday blues. Don’t we all?
In preparation for my New York trip. I’d upped my fitness training. Reasons? Well I wanted to wear a pair of shorts with confidence and look passable on any photos! Very shallow of me I know but I think most people like to look good for their holidays; it was after all what originally sparked off my desire to lose weight and reassess my diet a couple of years ago (read my post How re-thinking my diet led to sustainable weight loss).
So back home and the thought of getting back to the Gym or out for a run was the furthest from my mind! It was tempting to say I’ll start next week but I’ve done that before and it’s made me realise how easy it is to lose your motivation and get out of a routine. So I allowed myself a couple of days off; jet lag and getting kids sorted for back to school, getting myself sorted for back to work. So no excuses, alarm set time to get back into it.
It’s hard to keep motivated to keep fit. It’s hard if perhaps you are at that stage where you are seeing no results, you are maybe trying to maintain your weight or like me you feel you’ve achieved your goals so what next? So what can you do to keep motivated?
My fitness goals are constantly changing. Not because I’m extremely indecisive but once I achieve a goal or discover a different fitness need I tend to revaluate where I want to be in terms of my training. This workout reflects my goal of building up my strength.
I love the idea of being strong. Nothing gives me more of a buzz than being able to deadlift more than my own bodyweight or have the stamina to do 3 rounds of Sled Drags without completely keeling over!
Below is a recent Strongwoman workout; I love this and was pleased with how much I pushed myself. I’ve recently pulled one of my hip flexors so running has been off the cards so doing this workout gave me the post-workout buzz I needed.
It’s the start of a new year and this is a popular time for people deciding to join a gym. Some of you have decided to do something about your fitness, tone-up or maybe lose some weight and what better place to do this than your local gym. I applaud anyone that wants to lead a healthier more active life and what better way to start then joining a gym; you’ve made a conscious decision to do something about it.
So you’ve had your induction at the gym, probably been a few times, maybe had a programme written for you. Motivation can start to diminish for all sorts of reasons especially as it can take a few weeks for gym visits becoming a habit and part of your normal weekly routine. You might not be seeing any results, work is busy so you are struggling to get there, the weather is awful and your warm cosy living room is more appealing than an exercise class or a cardio session on the treadmill. To be honest I go through times when my motivation for going to the gym starts to diminish and visits in the week start to be less frequent but there are various tips and tactics I use to get back into it and I’ve listed them in this blog.